Why does my neck hurt from looking at my phone?

Because the head is heavy and tilting it forward multiplies the load on the neck considerably. Raising the phone toward eye level reduces that load far more than stretching afterwards does.

Should I roll my neck in circles?

Full circles are generally discouraged, particularly the backward portion. Gentle half-circles to the front give the same benefit with less risk.

How high should my monitor be?

Roughly with the top of the screen at eye level, so your gaze falls slightly downward without tilting your head forward.

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Neck & Shoulder Relief

Neck Rolls

Slowly roll your head in a circle, 5 times each direction

Exercise 1 of 630s

Ready to start?

Exercise Sequence

Neck Rolls

30s

Shoulder Shrugs

20s

Neck Tilts

30s

Shoulder Rolls

20s

Chin Tucks

20s

Upper Back Stretch

30s

Targeted stretches for the neck and shoulders, where desk work and phone use concentrate the most tension.

Looking down at a phone increases the effective load on the neck substantially, because the head is heavy and the further forward it sits the more leverage it exerts. Raising the screen is usually more effective than any stretch.

How to use it

Sit or stand tall with shoulders relaxed down.
Move slowly into each stretch and hold as directed.
Keep the movements gentle, particularly with the neck.
Repeat through the day rather than once.

Reducing neck and shoulder tension

Raise your screen so the top of it is at roughly eye level. This addresses the cause rather than the symptom.
Hold your phone up rather than looking down at it, which is where a large share of neck strain now comes from.
Never roll the neck in full circles. Half-circles to the front are safer and achieve the same thing.
Drop your shoulders deliberately and often. Most people hold them raised without noticing.
Take a break from the screen every half hour or so, even briefly.

A note on scope

These are general wellbeing exercises, not medical advice. If you have a health condition, are recovering from injury, or find that an exercise causes pain rather than mild discomfort, speak to a qualified professional rather than working through it.

Frequently asked questions

Why does my neck hurt from looking at my phone?: Because the head is heavy and tilting it forward multiplies the load on the neck considerably. Raising the phone toward eye level reduces that load far more than stretching afterwards does.
Should I roll my neck in circles?: Full circles are generally discouraged, particularly the backward portion. Gentle half-circles to the front give the same benefit with less risk.
How high should my monitor be?: Roughly with the top of the screen at eye level, so your gaze falls slightly downward without tilting your head forward.